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Fitness & Wellness

How To Get Rid Of Back Fat

If you don’t want to go out in Alexandria without a heavy, loose sweatshirt that hides those bulges and dent from your bra or hate clingy fabric because it shows your folds on your back, it’s time to get rid of back fat. It’s not as easy as finding the best workout, unfortunately. It’s a much larger problem. While a targeted workout will build the muscle tissue underneath the fat, nobody will ever be able to see that tone. The fat keeps it hidden. Targeted exercises don’t work, since the body doesn’t pick and choose the location of the fat it’s going to burn. It comes off of the body from everywhere. You need to use both a healthy diet and exercise to fight back fat and get that sleek look you want.

There are exceptions to every rule.

If you’re not overweight, but don’t have any muscle tone, working out might be exactly what you need. In this case, it’s not back fat you’re seeing. Unfortunately, that’s not the case with most people. Either way, exercising the back muscles should be part of your program. There are three types of back muscles, upper, mid and lower back muscles. You need to tone all three areas to get that firm look that’s so appealing. Exercises for the lower back muscles focus on erector spinae. Mid back exercises work the lattissimus dorsi, lower trapezius and rhomboids. For the upper back, work on the trapezoids and deltoids.

There’s no specific back fat diet, just healthy eating.

As mentioned previously, when you have fat on any part of your body, you have to lose it all over your body. Exercise only tightens the muscles and doesn’t address the fat that covers them. Choosing a healthy diet is the route to getting rid of the back fat. Back fat is nothing more than fat that’s accumulated at a specific area. Muffin tops come from mid and lower back accumulation while underarm bulges and the rolls around your bra come from upper and middle back fat. It may seem like back fat is the last fat you lose, it actually comes off everywhere as you shed pounds.

You need a workout that not only strengthens the back muscles but also burns fat.

Any exercise that includes pulling or pushing uses back muscles. Push ups help the deltoid muscles to get strong. A dumbbell shrug or shoulder press builds the muscle tissue. While cardio is good for burning calories, for back fat, lifting weights and strength building exercises not only build the back muscles, they burn loads of calories. You want to do both in your workout to get a sculptured appearance. Core workouts and HIIT workouts are also great for burning calories and in some cases, building back muscles.

  • Compound exercises, ones that focus on using more muscles and joints, burn more calories and build muscles fast. Isolation workouts, those that focus on a specific muscle group, give more contour.
  • Eat healthier when you’re trying to shed weight and get rid of back fat. Don’t forget that what you drink also counts. Soft drinks contain as many calories as 150 per can. While diet soda may not add pounds, it adds inches to your waistline. Water is a great alternative.
  • Any exercise that has you raising your arms or putting them behind your body helps build the back muscles.
  • Always focus on good posture. It stretches you out and up, minimizing the appearance of back fat.

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